• 1. Warm-up
  • 5 Steady Rounds:
  • 10 Good Mornings
  • 25 Double Unders
  • 10 Wallballs 20/14lbs
  • 2. Strength
  • Back Squat – Work up to a heavy single close to 90% of your 1RM
  • Then
  • 5×3 @80% of your 1RM
  • 3. Met-Con
  • 4 Rounds For Time:
  • 12 Front Squats 165/115lbs
  • 60 Double Unders
  • 4. Grunt Work
  • Run 800m X 4
  • Walk 200m for rest